Comparing Nutrients in 7 ounces Blanched Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	40.4% 1171kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	7.66% 5.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.082% 0.06g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.06g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 3.97g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	76% 42.5g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.72% 2.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.088% 0.079mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	47% 468mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	81.4% 6.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.75μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Multicereal Kaiser Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Multicereal Kaiser Roll:

• 7 ounces of Blanched Almonds have 3.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 21 times more Vitamin E than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Multicereal Kaiser Roll:

• 7 ounces of Blanched Almonds have 2.8 times more Calcium, 2.9 times more Copper, 3.4 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 7.5 times more Selenium and 31.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Multicereal Kaiser Roll contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.2 times more Energy, 9.7 times more Fat, 5.6 times more Saturated Fat, 6.2 times more Omega 6, 1.7 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 225 times more Omega 3 and 2.4 times more Carbohydrate than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3